how am i doing to build lean muscle
i am 35 and dont have a frame to be big, I am looking for a lean muscular build
heres my workout , I am always varying it a bit, to not get into a rut and to hit muscles from a different angles, but this should give you an idea
my philosphy is warm up a muscle group with 10-12 reps of easy weight, then do a power exercise ex, flat bench, dead lifts, squats, over head presses 3 sets working my way up in weight till i can only do 4 reps before i have to cheat a little,
i then do 3-4 more exercises , varations for that muscle 3 sets , examples incline dumbell, leg extensions, front raises, each exercise i use relatively lighter weight so by the last exercise for a muscle group im shooting for 10 reps per set
i usually do chest-tri-forearm, back-biceps-abs, shoulders, legs-abs
ive been playing with not doing tri with chest but doing biceps with chest. doing shoulders the next day with triceps, than back , then legs with 2 days of ab work in there
with my schedule i work out 4 days in a row with 3 days off, i got no choice in that
i usually spend an hour or a little more doing weights, than 20-30 minutes doing some form of light cardio with a target hr of 120ish, i try to do a least one spinning class a week
my diet is pretty clean, very little processed foods, minimal simple carbs, lots of whole grains, vegetables, protein, fiber and water
, any tips for me???
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